Interval Training

Interval training is a exercises rotating between two different movement with varying rates of speed, and level of intensity, etc. Interval training is one of the best training technique to lose fat and stay in shape. Compared to other workout routines that you are familiar with, interval training is considerably short. Duration of interval training is around 20 minutes consisting as little as 4 minutes of intense activities. Since interval training is so intense, it is recommended to do 2~3 times a week, which makes this exercise even suitable for people with busy lifestyle.

Short and high intensity activity is an ideal way to do the exercise and it has been proven by many different compelling researches.

This type of exercise has many beneficial in lot of ways, including enormous boost in human growth hormone(HGH), which can’t even be accomplished easily by doing exercise such as conventional cardio or regular aerobics.

One study published in the Journal of Obesity reported that 12 weeks of high intensity interval training not only can result in significant reductions in total amount of abdominal, trunk, and visceral fat, but also can give you significant increases in fat-free mass and aerobic power.

Other research published in the journal Cell Metabolism showed that when healthy but inactive people exercise intensely, even if the exercise is brief, it produces an immediate measurable change in their DNA.

Number of genes activated by an intense degree of exercise are genes associated with fat metabolism. To be more precise, study have confirmed increase in fat busting (lipolytic) enzymes, when the genes affected by an acute bout of exercise.

Interval training has many different ways to create a routine and one of the routine that is famous and well known to people is Tabata training method which calls for just 20 seconds of all out drop dead effort followed by a mere 10 seconds of rest. This cycles rotate for eight times.

When you do this exercise four times per week for six weeks, your anaerobic capacity will increase, and VO2 max( an indicator of cardiovascular health) and maximal aerobic power as well. Study have proved that people of group who have performed tabata training had a better result compared to the group who performed an hour of steady cardiovascular exercise on a stationary bike five times a week.

Interval training is best for those who has very little time to do the exercise, so if you are one of people who are looking forward to get fit and stay in shape but don’t have enough time to do the workout, then you may want to try interval training.